Back Rack Lunge 8 reps on each leg. Climbing in weight and as heavy as possible.

Superset immediately with RDL's below;

Weightlifting

RDL Straight leg deadlift8 Reps.

Climbing in weight and heavy as possible. Make sure you you are really pushing back on those heels and looking for that hamstring stretch in the lift. The weight doesn't even matter honestly if you do it right. Do NOT keep your leg completely straight. There is a SLIGHT knee bend still.